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Robb Wolf · 11-01-2006, 02:13 PM

Hey Craig!
This was kicked around over at the Cf message board a while back...I think throwing med balls, Thai kicks, windshield wipers, hooks...all these fit in nicely.

Here is a potential WOD with all rotational elements:
10 Thai kicks L/10 Thai kicks R
20 Med-ball punches (throw like a cross, roll hip over completely) 10R/L
6 windshield wipers
rounds in10, 15 or 20 min (10 looks good to me...in the words of Coach Rut: "Stimulate, Don't annihilate".)

Keep in mind that many of these movements lend themselves well to speed work ala Westside dynamic effort (set of 5 reps done as quickly as possible. 2-3 min rest between efforts.

Check out Ross Enamaits book Infinite Intensity for some awesome ideas in this line: http://www.rosstraining.com/infiniteintensity.html

All of Ross's work is Top-Notch.

11-01-2006, 02:13 PM	#2
Robb Wolf Senior Member Join Date: Oct 2006 Posts: 1,445	Hey Craig! This was kicked around over at the Cf message board a while back...I think throwing med balls, Thai kicks, windshield wipers, hooks...all these fit in nicely. Here is a potential WOD with all rotational elements: 10 Thai kicks L/10 Thai kicks R 20 Med-ball punches (throw like a cross, roll hip over completely) 10R/L 6 windshield wipers rounds in10, 15 or 20 min (10 looks good to me...in the words of Coach Rut: "Stimulate, Don't annihilate".) Keep in mind that many of these movements lend themselves well to speed work ala Westside dynamic effort (set of 5 reps done as quickly as possible. 2-3 min rest between efforts. Check out Ross Enamaits book Infinite Intensity for some awesome ideas in this line: http://www.rosstraining.com/infiniteintensity.html All of Ross's work is Top-Notch. __________________ "Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change." C. Darwin Robb's Blog